Sunday, January 5, 2014

2014 Contest Prep

I have decided to compete in the bikini division of the 2014 NPC Natural Western USA show on 3/21/14. 
 I am 10 weeks out & will be starting my contest prep tomorrow, Monday, 1/6/14.  
Below are my workout & carb cycle schedules & the supplements I will be using.

Workouts
Day 1
Shoulders & HIIT Cardio

Barbell Military Press 5x5


Standing DB Press 4x12, 10, 10, 8 increase the weight with each decrease in rep range


DB Lateral Raises
  • 2x45 (light)
    • 15 pulsing reps at the top
    • 15 reps at the bottom
    • 5 regular reps
    • 5 reps with 2 second hold at the top and slow all the way down
    • 5 regular reps
  • 3x10, 8, 6


Barbell Front Raise 3x15


Horizontal Shrugs 3x15


Day 2
Legs & Steady State Cardio

Barbell Back Squat 5x5


Step Ups 5x5 each leg


Forward Lunge 4x10 each leg
Reverse Lunge 4x10 each leg


Deadlifts 5x5

Day 3
Back & HIIT Cardio

Wide Grip Lat Pulldown 4x12, 10, 10, 8
Close Grip Underhand Lat Pulldown 4xfailure with same weight as wide grip pulldowns


1-Arm DB Rows 4x12, 12, 10, 10


Seated Rows
Drop sets: Drop the weight when you decrease rep range
  • 12, 10, 8, 6
  • 10, 8, 6, 4
  • 10, 8, 6, 4
  • 8, 6, 4, 2


Wide Grip Pull Ups 4xfailure



Day 4
Arms & Steady State Cardio

Close Grip Pull Ups 4xfailure
Close Grip Push Ups 4xfailure


Barbell Curls 4x15, 12, 10, 8
Dips 4xfailure


EZ Bar Curls 4x28
  • 7 full reps
  • 7 bottom to middle
  • 7 middle to top
  • 7 full reps
EZ Bar Skull Crushers 4xfailure using the same weight as curls


DB Hammer Curls 4x15, 12, 10, 8
DB Overhead Tricep Extensions 4xfailure using the same weight as curls

Day 5
Legs
Seated Leg Extensions 2x30


Leg Press 2x30


Lying Leg Curls 2x30


Squats 2x30


Calf Raises 2x30


30 Walking Lunges
Day 6
Total Body HIIT & Steady State Cardio

Day 7
Rest


Carb Cycle
January 6, 2014 to February 2, 2014
Monday 200g
Tuesday 150g
Wednesday 100g
Thursday & Friday 75g
Saturday & Sunday 50g

Supplements

Friday, November 22, 2013

HIIT & Hoodrat Music

Workout
5 Squats
5 Forward Lunges with Right Leg
5 Reverse Lunges with Right Leg
5 Forward Lunges with Left Leg
5 Reverse Lunges with Left Leg
5 Squats
Rest for 30 seconds
Repeat sequence for 12 minutes

Playlist
"Rack City"
Tyga

"Headband"
B.o.B & 2 Chainz

"Clappers"
Wale



Friday, November 15, 2013

HIIT & Hoodrat Music

Workout
5 Push Ups
5 Squats 
5 Decline Push Ups
5 Narrow Stance Squats
5 Incline Push Ups
5 Wide Stance Squats
30 seconds to 1 minute of Rest
Repeat 10 times

Playlist
"No Games"
Rick Ross & Future


"In My Head"
Young Jeezy


"Go Harder"
Future

Friday, November 8, 2013

HIIT & Hoodrat Music

Workout
30 seconds of Squats
10 seconds of Rest
30 seconds of Push Ups
10 seconds of Rest
30 seconds of Mountain Climbers
10 seconds of Rest
Repeat 10 times
After the 10th set, hold a plank for as long as possible. 


Playlist
"Be With You"
Afrojack & Clinton Sparks

"Rattle (Sexy Lady)"
Bingo Players & 2 Chainz


"Thinking About You (EDX remix)"
Calvin Harries & Ayah Marar




Wednesday, October 30, 2013

November Workouts

Monday
Shoulders

Barbell Push Press 5x5

Dumbbell Lateral Raises
4x20
5 partial reps at the bottom
5 full reps
5 partial reps at the top
5 full reps

Barbell Front Raise 4x10
Barbell Upright Row 4xFailure

Horizontal Shrugs 4x10

Decline Push Ups 3xFailure

Tuesday
Legs
Barbell Back Squat 5x5

Bulgarian Split Squats 5x5
Reverse Lunges 5x5

Sumo Squats 5x5

Barbell Deadlifts 5x5

Walking Lunges 30



Wednesday
Back

500 meter row

Wide Grip Lat Pulldowns 4x12, 10, 10, 8
Underhand Close Grip Lat Pulldowns 4x12, 10, 10, 8

Incline Prone Reverse Flies 4x10
Incline Prone Rows 4xAMRAP with same weight as flies

1 Arm Rows 4x10, 8, 8, 6

Pull Ups 4xFailure

Thursday
Chest & Shoulders
Barbell Bench Press 5x5

Dumbbell Incline Press 4x12, 10, 8, 6
Dumbbell Upright Row 4xAMRAP with same weight as Presses

Dumbbell Press 4x8, 8, 6, 4
Dumbbell Arnold Press 4x8, 8, 6, 4

Pushups 3xFailure

Friday
Arms

Barbell Curls 4x10, 8, 8, 6
Tricep Pushups 4xFailure

Incline Dumbbell Curl 4x10, 8, 8, 6
Dips 4xFailure

Dumbbell Hammer Curls 4x10
Close Grip Bench Press 4x8

EZ Bar 21s (7 from middle to top, 7 from bottom to middle, 7 full extension) 4x21
EZ Bar Skullcrushers 4x10

Friday, October 11, 2013

HIIT & Hoodrat Music

Workout
20 seconds of Mountain Climbers
10 seconds of Rest
20 seconds of Squats
10 seconds of Rest
20 seconds of Push Ups
10 seconds of Rest
Repeat 10 times

Playlist
"Work"
Britney Spears

"Be With You"
Clinton Spark and Afrojack

"Burn"
Ellie Goulding (Mat Zo Remix)



Friday, October 4, 2013

HIIT & Hoodrat Music

Workout
Run 1/4 of a mile
10 Push Ups
10 Squats
10 Burpees
Rest for 1 minute
Run 1/4 of a mile
8 Push Ups
8 Squats
8 Burpees
Rest for 45 seconds
Run 1/4 of a mile
6 Push Ups
6 Squats
6 Burpees
Rest for 30 seconds
Run 1/4 of a mile
4 Push Ups
4 Squats
4 Burpees
Hold a wall sit for as long as possible


Playlist
"Booyah"
Showtek feat. We Are Loud & Sonny Wilson

"Sending My Love" 
(Afrojack Remix)
R3hab

"If So" 
(Magic Man Remix)
Atlas Genius

"Titanium"
(Alesso Remix)
David Guetta feat. Sia